Daily Habits to Help Manage Anxiety

By |2020-02-20T18:44:49+00:00February 21st, 2020|Anxiety, Habits|

If you’ve ever lived with anxiety, you know that it’s a daily struggle. We all feel stressed out from time to time, sure, but stress and chronic anxiety are not one and the same. A simple way of explaining anxiety is that it is your body’s response to having too many worries. What makes [...]

14 Books to Teach Your Kid About Mental Health

By |2020-02-17T17:20:01+00:00February 17th, 2020|parenting|

A few weeks ago, we talked about helping your kids understand and manage their anger. But anger isn’t the only big emotion kids need help with sometimes!  Learning to navigate their own complex feelings, new friendships and relationships, and discovering themselves all at the same time can be overwhelming. And often, because it is [...]

8 Screen-Free Hobbies to Try for Self-Care

By |2020-01-24T20:33:12+00:00January 24th, 2020|self care|

When was the last time you spent significant time away from a screen? Do you have any screen-free hobbies? Most of us need to look at screens for work or school, but many of us also unwind by looking at our phones or tablets in our free time. This is true year-round for lots [...]

8 Ways Setting Boundaries Can Transform Your Relationships

By |2020-01-10T17:02:29+00:00January 10th, 2020|boundaries, relationships, self growth|

When you hear the word, “boundaries,” what do you think of? In a relationship context, boundaries are both necessary and helpful. Even though boundaries are a part of every relationship we have, folks tend to think of setting a boundary as something that means the relationship is unhealthy. However, establishing a boundary in a [...]

How To Prioritize Self-Care

By |2019-12-11T19:22:15+00:00December 18th, 2019|self care, self growth|

Self-care: you’ve heard of it. It’s everywhere. It is an idea commonly used to sell you millennial pink bath products, but it is actually so much more than that. Self-care is basically just improving the relationship you have with yourself. How often do you think about the relationship you have with yourself? What do [...]

3 Things People Should Know About Grief

By |2019-11-19T16:25:26+00:00November 18th, 2019|Heidi Kalman|

As a therapist I have sat face to face with people during some of the darkest and most painful moments of their lives. When I was just starting out, I have to be honest, grief used to make me uncomfortable. I always wondered what can I possibly say that could help? What can I do to lessen [...]

Life Lessons for Twentysomethings

By |2018-10-23T20:26:57+00:00October 24th, 2018|Fariha Newaz, self growth|

Dear twentysomethings, Have you read The Defining Decade by Meg Jay? No? You should! I always thought that 30 was the new 20. My twenties were supposed to be about traveling, exploring and finding myself. Thought that too? Well, according to psychologist Meg Jay, that’s not exactly 100% true. The twenties are supposed to [...]

Boundary Basics

By |2018-07-05T17:13:29+00:00July 26th, 2018|Fariha Newaz, self care|

Setting boundaries is an important life skill. We all need boundaries because they help protect us, but they help out the other people in our life too.  A boundary marks a limit and we all have limits. Boundaries come in many forms in our lives and it’s important to know what your boundary is, [...]

What is Obsessive Compulsive Disorder?

By |2018-08-16T20:19:43+00:00July 5th, 2018|Jill Patano, OCD|

What is Obsessive Compulsive Disorder? You may have heard someone saying things like, “my OCD is kicking in”, or “I’m so OCD”, but does that person really have OCD? Being particular about where you like things placed in your house or being picky about your appearance or food etc. are preferences, generally not OCD. [...]

Cubs Win and So Can You! Life Lessons from The Stands – Changing the Way You Think

By |2018-08-16T20:25:54+00:00June 14th, 2018|Andrea Picard, Habits, self growth|

108 years passed until the Cubs won the World Series in 2016. That’s a long time. More than a lifetime of waiting for most. Years of struggles, crushed hopes, and many transitions all match what each and every one of us go through during day to day living. A few standouts are: Dealing with disappointment [...]

3 Ways to Stop Anger in its Tracks

By |2019-05-14T20:05:45+00:00May 28th, 2018|Andrea Picard|

3 Ways to Stop Anger in its Tracks. Anger is often very prevalent in our lives, even though we may not initially recognize anger’s emotional patterns and how they exist in our daily activities. It’s helpful to identify what may precipitate anger, in order to help manage its strength. Things that may contribute to [...]

Common Cliches You Should Actually Live By

By |2019-05-14T20:08:16+00:00April 4th, 2018|Fariha Newaz|

Everyone uses cliches. We all hear them probably since we were little: Don’t judge a book by it’s cover. An apple a day keeps the doctor away. Don’t cry over spilled milk. A bird in the hand is worth two in the bush, I’ll be honest, I’m not even sure what this one even [...]

5 Ways to Create More Self Discipline

By |2019-05-14T20:10:21+00:00February 8th, 2018|Fariha Newaz, self care|

Hey guys! It’s February and for some (all?) of us the whole “new year, new you” mentality has already faded away. Perhaps it’s because the lack of discipline we have created for ourselves. We have this expectation that just because we have a clean slate means that everything that was hard for us last [...]

7 Things You Should Never Say To Someone Who Is Anxious About The Future

By |2019-05-14T20:09:06+00:00January 3rd, 2018|In The Media, Maureen Werrbach|

*Article contribution by Maureen Werrbach, LCPC for Bustle. "'Anticipatory anxiety is when someone experiences a high level of anxiety when they think about a future situation,' psychotherapist Maureen Werrbach, LCPC tells Bustle. Stress triggered by a flight-or-flight response will occur in situations where we are in danger, but 'anticipatory anxiety comes up when we are in no real danger, when [...]

Relationship Rescue 101

By |2018-08-16T20:30:59+00:00January 3rd, 2018|Gail Gogliotti|

Stuck in a relationship rut? Do you seem to be “off” from your partner, no matter how much you try to connect? You, like many, may be struggling to improve the bonds in your relationship and feel like your efforts are futile. Many couples come to therapy and say that they need to communicate [...]

New Year, New You?

By |2019-05-14T20:12:57+00:00December 29th, 2017|Gail Gogliotti, new year|

So, you survived the holidays. The endless Christmas carols, flooding of your inbox with sales and last-minute deals, and the ever-present temptation of sweets everywhere you look. The end of the calendar year brings about the anticipation of a new year—an opportunity for a fresh start, making changes, ridding yourself of unhealthy habits, and [...]

Old Sayings Relevant for Today’s Parenting

By |2019-05-14T20:11:50+00:00December 23rd, 2017|Andrea Picard|

Stop and smell the roses It seems as if children are just born to relish in their surroundings. The littlest things make them laugh and their wonder never ceases. The small things really are amazing and are incredibly important, yet as parents we dismiss them often. Too busy, stressed out, and exhausted. Losing sight [...]

9 Tips For Resetting Your Day If You Get Off On The Wrong Foot

By |2019-05-14T20:42:03+00:00December 22nd, 2017|In The Media, Maureen Werrbach|

*Article contribution by Maureen Werrbach, LCPC for simplemost. "'I can’t tell busy moms this enough,' says psychotherapist Maureen Werrbach, LCPC. Even if you only have five minutes, find some way to do something for yourself. 'Have your kids with you? Turn the tv on for the kiddos and read a chapter of your book,' she says. 'Call a [...]

What really happens to your body when you’re depressed

By |2019-05-14T20:43:55+00:00December 22nd, 2017|In The Media, Maureen Werrbach|

*Article contribution by Maureen Werrbach, LCPC for The List. "For many people, depression hits hard — they suddenly find themselves enveloped in a veil of tears and debilitating hopelessness that makes it difficult to get through a normal day. For others, however, the signs may not be quite as obvious. In fact, because depression is a [...]

11 Habits Of Long-Term Couples Who Are Still Excited to Be Around Each Other

By |2019-05-14T20:43:04+00:00December 22nd, 2017|In The Media, Maureen Werrbach|

*Article contribution by Maureen Werrbach, LCPC for Bustle. "Finding humor in your relationship goes a long way. "Studies show that couples who laugh together often are more emotionally connected and enjoy being around each other," says psychotherapist Maureen Werrbach, LCPC over email. "Having inside jokes and being able to laugh together is a surefire way to keep the [...]

11 Interesting Things Happy Couples Often Do Before Bed

By |2019-05-14T20:44:08+00:00December 22nd, 2017|In The Media, Maureen Werrbach|

*Article contribution by Maureen Werrbach, LCPC for Bustle. "As psychotherapist Maureen Werrbach, LCPC tells me, you two should sit down, make eye contact, nod to show you're listening, and ask questions. "Anything that lets your partner know you are actively listening and interested in them," she says. It'll make all the difference in the world." Read the whole [...]

How EMDR Can Help You Move Forward

By |2019-05-14T20:45:20+00:00December 8th, 2017|Heidi Kalman, trauma|

So often I hear these words from my clients: "I just cannot get past this". The "this" that they are trying to move past can take on many forms. It can be something as severe as childhood abuse/trauma. Or, it can be something seemingly minor, like an embarrassing incident at work. Struggling to move [...]

Holiday First Aid

By |2019-05-14T20:45:41+00:00November 30th, 2017|Andrea Picard, holiday|

Sparkly lights, jingle bells, elves on shelves, ribbons and wrappings, all reveal holiday fanfare. The dreams of perfection, good feels, and the carrying on of traditions…it can be a lot. What do you do when the spirit of the season isn’t always welcomed with the warm and fuzzys, but instead a, “wake me when it’s [...]

The ABCs of Holiday Health: Part Two

By |2019-05-14T20:46:40+00:00November 21st, 2017|Valerie Weed|

Welcome back! Hope you enjoyed The ABCs of Holiday Health: Part One.  Keep reading to learn more strategies for a successful holiday season!   Make a plan! Plan your time by creating a calendar of events and activities.  Create a budget to plan your finances for gifts, travel and activities. Plan for health.  Keep healthy [...]

The ABCs of Holiday Health: Part One

By |2019-05-14T20:46:15+00:00November 14th, 2017|Valerie Weed|

The seasons are officially changing! As the days get shorter and colder, signs of the holidays –Thanksgiving, Christmas, Hanukkah, Ramadan, Kwanzaa, New Year’s—are all around us. During the busy holiday season, it can be difficult to maintain your health, but here are a few tips to stay happy and healthy while enjoying all the [...]

Understanding “Pressure Points” in our Relationships

By |2019-05-14T20:47:40+00:00September 25th, 2017|Heidi Kalman, pain points, relationships, trauma|

As a therapist who often works with couples or individuals with relationship issues, it is fascinating to see the patterns that emerge. We all have them. It seems in every relationship we are in, varieties of the same issues come into play. Of course, depending on the intensity of the relationship the trait can [...]

Five Reasons People Avoid Therapy

By |2019-05-14T20:48:29+00:00September 18th, 2017|Maureen Werrbach, therapy|

5 Reasons People Avoid Therapy We all have points in our lives where what we're doing, how we're experiencing the world, and the obstacles we are facing become overwhelming or daunting. From maintaining healthy relationships to the nagging negative thoughts that came from our childhoods, to balancing work, personal life, friendships, and family obligations, we [...]

The Stigma of Therapy

By |2019-05-14T20:48:55+00:00September 4th, 2017|Dana Rivera, therapy|

The Stigma of Therapy Recently, I have been hearing more and more of the stigma people have towards therapy. We are brought up in a world that has high expectations but told we should never crumble or need help. I saw a 7 year old client that stated during our first session, “I don’t [...]

Expressing to Connect: Dance/Movement Therapy for People with Dementia

By |2019-05-14T20:51:39+00:00July 30th, 2017|elder, Gail Gogliotti, movement|

Expressing to Connect: Dance/Movement Therapy for People with Dementia As the population of older adults is increasing, it is relevant and necessary to find therapies that are effective in working with memory loss and other issues that older adults face. More and more research is being done regarding expressive therapies in older adults with dementia [...]

Why a Little Boredom is Healthy This Summer

By |2019-05-14T20:53:41+00:00July 15th, 2017|Bonnie Trainor, self growth|

Why a Little Boredom is Healthy this Summer A recent article from Microsoft Corporation found that people lose concentration faster than goldfish. The study proposes that goldfish will lose concentration after approximately nine seconds, while humans lose focus after just eight seconds. The study asserted that in the year 2000, the average attention span was [...]

Using Movement to Heal Trauma

By |2019-05-14T20:54:26+00:00June 30th, 2017|Gail Gogliotti, movement|

Using Movement to Heal from Trauma It appears every time we tune into the news, something catastrophic is happening. We are all exposed to trauma on many levels, multiple times a day. As traumatic events seem to be more and more prevalent (or perhaps just more publicized), there is a need to understand how to [...]

10 Ways to Improve Social Skills in Children and Teens

By |2019-05-14T20:57:32+00:00June 13th, 2017|Dana Rivera, parenting, social skills|

10 Ways to Improve Social Skills in Children and Teens In today’s society, children and teens are faced with many obstacles that previous generations might not have experienced. In a world where social media and technology take over, it is important to look at the ways in which social interactions are changing. In sessions I [...]

Regaining Our Sense of Self

By |2019-05-14T20:56:17+00:00June 13th, 2017|Dana Rivera, self growth|

Regaining Our Sense of Self Often times we hit a bump in the road where we just do not feel like ourselves. Many different life events can trigger such a feeling. Some of those things may be a loss of a loved one, a break up, having limited time for ourselves, losing a job, and [...]

Art Therapy Demystified

By |2019-05-14T21:00:45+00:00June 3rd, 2017|Andrea Picard, art therapy|

Art Therapy Demystified and Explained Art therapy is a form of counseling utilized in a therapeutic setting to begin a personal journey encompassing emotional, mental, and physical wellbeing through art. Art therapists are trained in counseling, art therapy, and art. Think counseling with the added bonus of having an additional specialty, say like someone that [...]

Parenting A-Z

By |2019-05-14T21:02:16+00:00June 3rd, 2017|Andrea Picard, parenting|

Parenting A-Z: Keeping it simple. Parenting is an indescribable job that changes at any moment, without permission or readiness. Here are a few friendly reminders that raising a human being can be tricky from time to time, but workable. A-Argue less. Lots of stuff can be angering…if you let it be. It takes more energy to [...]

How to Help Your Anxious Child or Teen

By |2019-05-14T21:01:29+00:00May 27th, 2017|Anxiety, Lauren Fontana|

As a therapist who primarily works with children and teens I often see issues of stress and anxiety. One of the things that I love about being a therapist is being able to assist my young clients with identifying their symptoms and learning ways to cope and also being able to work with parents on [...]

6 Things Your Therapist Wishes She Could Tell You ( And Make You Really Believe)

By |2019-05-14T21:05:00+00:00May 26th, 2017|Heidi Kalman, therapy|

6 Things Your Therapist Wishes She Could Tell You ( And Make You Really Believe)  1) I've been there too.  As therapists, we are taught about the dangers of revealing too much of our own experiences. It is not that we are super secretive, it is that sharing too much may taint your experience and influence your feelings, [...]

Your Identity : Who Are You?

By |2019-05-14T21:05:21+00:00January 30th, 2017|Fariha Newaz, self growth|

Identity Series Part One Identity: Who are you? Join me in this 3 part series where we explore our identity. Part one will focus on what is identity, part two is about where our identity comes from and part three will go over how your identity impacts your life. We often do not talk about [...]

Urban Wellness Featured in FreshPractice.design!

By |2018-06-05T17:35:13+00:00January 11th, 2017|In The Media, Maureen Werrbach|

Hey friends of Urban Wellness! Some exciting news... Urban Wellness' office was featured in FreshPractice.design's blog on fresh office designs for therapists, by therapists. Read about our feature blog here. Read more about FreshPractice Design here. In the blog article, learn about Urban Wellness from a design perspective. We talk about how the came to designing the [...]

Three Ways to Keep Your Relationship in the Positive Perspective

By |2019-05-14T21:06:25+00:00November 18th, 2016|In The Media, Maureen Werrbach|

*Article contribution by Maureen Werrbach, LCPC for The Gottman Institute. "Positive Sentiment Override (PSO) or the Positive Perspective is something that couples can work on every day. Having a Positive Perspective of your partner and your relationship helps to more effectively problem solve during conflict, make more repair attempts (an action or statement that aims at reducing [...]

When You and Your Partner Fight

By |2019-05-14T21:07:08+00:00November 18th, 2016|In The Media, Maureen Werrbach|

*Article contribution by Maureen Werrbach, LCPC for Psych Central. "It’s an inescapable truth that you and your partner will argue or fight. Often in therapy, I see that couples are unable to resolve a conflict, especially if it is regarding what renowned couples therapists Drs. John and Julie Gottman call “gridlock issues.” When this happens, couples often argue, then [...]

When You Fight Fairly, but Your Partner Doesn’t

By |2019-05-14T21:08:09+00:00November 18th, 2016|In The Media, Maureen Werrbach|

*Article contribution by Maureen Werrbach, LCPC for Psych Central. "So you’ve scoured the Internet, read a bunch of self-help books, and even seen a therapist to help you learn how to communicate effectively with your partner. Eventually you come to the conclusion that no matter how fairly you fight with your partner, he or she just doesn’t fight [...]

Are You Turning Towards Your Partner?

By |2019-05-14T21:07:51+00:00November 18th, 2016|In The Media, Maureen Werrbach|

*Article contribution by Maureen Werrbach, LCPC for Psych Central. "...The foundation and inside of a healthy relationship rest on things like trust and commitment, fondness and admiration, turning towards and a positive perspective of your partner, as well as a healthy conflict style, and shared meaning." -Maureen Werrbach, LCPC | Therapist at Urban Wellness Read the complete [...]

When Someone You Love is Unhappy

By |2019-05-14T21:08:27+00:00November 17th, 2016|In The Media, Maureen Werrbach|

*Article contribution by Maureen Werrbach, LCPC for Psych Central. "Love is what connects us to others. It provides us with fond memories of those around us. The truth about love, though, is that it often links our own happiness with the happiness of others. We feel compelled to make those we love who are unhappy, happy." -Maureen [...]

Busting Summertime Depression

By |2019-05-14T21:09:02+00:00November 17th, 2016|In The Media, Maureen Werrbach|

*Article contribution by Maureen Werrbach, LCPC for Psych Central. "The mark of summer is upon us. The kids are out of school, it’s hot, and it’s the season in which everyone expects to feel good. Except you don’t. Let’s take a look at some of the causes of summertime depression." -Maureen Werrbach, LCPC | Therapist at Urban [...]

Fight, Flight or Freeze: The Stress Response

By |2019-05-14T21:08:46+00:00November 17th, 2016|In The Media, Maureen Werrbach|

Article contribution by Maureen Werrbach, LCPC at Psych Central. "Imagine the following scenarios: 1. During a staff meeting that you led and thoroughly prepared for, your boss criticizes you for not completing a task that was someone else’s responsibility. All eyes are on you. You feel flushed, your heart starts racing, and you have you [...]

Predicting Divorce: The Four Horsemen of the Apocalpyse

By |2019-05-14T21:09:49+00:00November 17th, 2016|In The Media, Maureen Werrbach|

*Article contribution by Maureen Werrbach, LCPC for Psych Central. "The beginning of a relationship is a lot like buying a new house. Everything seems terrific, and that initial excitement can last for weeks, months, or even years. But like any house that isn’t taken care of, eventually your relationship may start to fall apart, leaving you wondering [...]

Therapy, Culture & Stigma

By |2019-05-14T21:10:37+00:00October 27th, 2016|Fariha Newaz, therapy|

By: Fariha Newaz, LCSW, CADC Going to therapy does not make you crazy, it does not mean that something is wrong with you. But in my culture, being South Asian American (Americans of Indian, Pakistani, Sri Lankan, Bangladeshi, etc. descent), it is not discussed. We don't talk about depression, anxiety, or the fact that sometimes [...]

Dear Parent of a Child with ADHD: What Your Child Wishes You Knew About Them

By |2019-05-14T21:10:16+00:00September 9th, 2016|ADHD, Kayla Mason|

Dear Parent of a child with ADHD, You may not know this, but if you have a child who has been diagnosed with Attention-Deficit/Hyperactivity Disorder (ADHD)*, you belong to a whole community of frustrated, exhausted, I’m-going-to-pull-my-hair-out parents. Maybe you’ve looked at other parents and their kids and wondered why everything seems so much easier for [...]

Embracing Yourself

By |2019-05-14T21:11:10+00:00September 2nd, 2016|Maureen Werrbach, self growth|

It's hard. We aren't set up for success as a society when it comes to embracing yourself and self compassion. In many ways, we are set up for failure. Social norms and societal expectations tell us who to be, how to act, and who not to be. We internalize those expectations and hold ourselves to a standard [...]

How to Get the Most Out of Counseling

By |2019-05-14T21:12:05+00:00September 2nd, 2016|Fariha Newaz, therapy|

If you are trying therapy out for the first time or maybe returning to counseling, I hope the information below if helpful as you start this journey. Something tells me you are in counseling because you want something to be different, and that has lead you here. Here are some tips to help you make the most [...]

Tips on Better Ways to Manage Anxiety

By |2019-05-14T21:11:43+00:00June 8th, 2016|Anxiety, Jill Patano|

By: Jill Patano, LCPC A certain amount of anxiety and/or worry is a normal part of human existence, but when it starts to interfere with daily functioning, there are steps you can take to manage it better. Become familiar with your thought patterns. Do you tend to be a black or white thinker, blow situations [...]

Create Healthy Habits

By |2019-05-14T21:12:26+00:00April 30th, 2016|Habits|

With the new year lurking around the corner, it is only a matter of time before we start thinking about new year's resolutions. And with resolutions comes the quick realization that follow through is harder than we imagined. Most of us don't follow through on our resolutions, no matter how well intentioned we are. Why [...]